WOD

“Again and Again”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
20 Toes to Bar
20 Shoulder to Overhead (95/65)
5-minute rest

5 Minute AMRAP:
Buy In – 50/35 Calorie Row
20 Pull-ups
15 Shoulder to Overhead (115/85)
5-minute rest

5 Minute AMRAP:
Buy In – 50/35 Calorie Row
15 Chest to Bar Pull-ups
10 Shoulder to Overhead (135/95)

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, deadlift and strict press.

Box Brief:
This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We are doing a completely NEW workout this year so come ready for the challenge. See you at either 7:30 or 8:30 am this Saturday!

Quote of the Week:
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”
William James

“Clean Sweep”
3 Rounds:
800 Meter Run
20 Power Cleans (135/95) (165/110) (185/125)
8 Bar Muscle-ups

Recipe of the Week:
How would you like to try a Cheesy Salmon Potato Bake? Well get of your butt and make this recipe!

Ingredients:
2 1/2 lbs red potato, quartered
1 lb center-cut raw salmon
pinch of sea salt & pepper
1 tablespoon olive oil
1/2 medium onion, chopped
2 tablespoons garlic, fresh
1 cup frozen peas
1 cup no salt added chicken broth
7oz 2% Greek yogurt
1 1/2 tablespoons The Fit Cook LAND seasoning
1 tablespoon dried chives
pinch of sea salt & pepper
3/4 cup shredded gouda

Instructions:
1) Set oven to 400F.
2) Bring a pot of water to boil. Add cut potatoes and cook until soft, about 15 minutes. Drain then set aside.
3) Season salmon with sea salt & pepper, then bake in the oven for 15 – 20 minutes, until gently cooked through. Set aside to slightly cool, then flake with a fork.
4) Set a skillet on medium heat, once hot add oil, onion and garlic. Cook for about 3 minutes, or until the onions begin to turn brown and translucent. Add a pinch of sea salt while they saute, then add the frozen peas. Stir and cook everything together until the peas are completely thawed, about 2 – 3 minutes. Set aside.
5) Mash up potatoes in a bowl using a masher or fork. Then add the broth, yogurt and seasonings. Mash and stir using a spoon or spatula. Grate in half of cheese, then fold in the salmon and peas. Stir everything together and season to taste with sea salt & pepper. Add the mixture to a baking dish OR the skillet you used to cook the peas. Sprinkle the remaining cheese on top.
6) Cover the dish with foil, then bake in the oven for 30 minutes. For the final 5 – 7 minutes, remove the foil to help it brown on top.
7) Once it has finished cooking, set it aside to slightly cool, then enjoy!

Back Squat
Build to a heavy set of 3

“Underbelly”
For Time:
50 – 35 – 20
Double Unders
Sit-ups
-Directly Into-
50 – 35 – 20
Double Unders
Air Squats

Tomorrow’s Forecast:
Friday’s workout calls for cleans, running and muscle-ups.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!

Bring A Friend Day is on Thursday. 

Throwback of the Week:
Throwback to Halloween WOD 2018!

“Swole City”
4 Rounds:
1 Minute – Row for Calories
1 Minute – Push-ups
1 Minute – Bike for Calories
1 Minute – Strict Pull-ups
1 Minute – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for back squat, double unders and sit-ups.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!

Recovery of the Week:
Here is another great AND short stretch routine you can follow along with. Enjoy!

“Open WOD 20.1”
10 Rounds: 15-minute cut-off
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for row, push-ups, bike and strict pull-ups.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!

Question of the Week:
Would you rather be chased by Friday the 13^th’s Jason or Halloween’s Michael?

“Dead Leg”
20 Minute AMRAP:
200 Meter Run
14 Double KB Front Rack Lunges (53s/36s)
1 Rope Climb

Tomorrow’s Forecast:
Tuesday’s workout calls for ground to overhead and bar facing burpees.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!! 

Bring A Friend Day is on Thursday.

Quote of the Week:
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
H. Jackson Brown Jr.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Recipe of the Week:
This week’s recipe is all about the sauce! Try out this Apricot Ginger Salmon Nugget Bowl.

Ingredients:
16oz (1lb) sugar snap peas
1 large red bell pepper, diced
Salmon
20oz center-cut salmon fillet, skinned and cut into 2-inch chunks
1 tablespoon coconut sugar
spray olive oil or avocado oil
Sauce
1/4 cup reduced sugar apricot preserves
2 teaspoons fresh ginger
3 tablespoons coconut sugar
1/3 cup low sodium soy sauce (or tamari)
1/2 cup water (or chicken broth)
1 tablespoon arrowroot
Rice
2 cups cooked jasmine rice (OR steamed cauliflower rice for a low-carb option)
1/2 cup fresh cilantro, finely chopped
1 tablespoon lime zest
juice from 1 lime
1 tablespoon sesame oil (OPTIONAL)

Instructions:
1) Mix together the ingredients for the sauce. (BEFORE adding the arrowroot, season to taste the sauce with more/less ginger, soy or water/broth. Careful to not add too much sugar if more sweetness is needed.) Add in the arrowroot and mix together. Set aside.
2) Set a nonstick skillet on HIGH heat. Once hot, spray with oil and add peas and bell pepper. Cook for 3 to 5 minutes, until sear marks appear along the edges and the peas turn a vibrant green color. Remove the skillet and set aside. Place the skillet back on the heat.
3) In a bowl, lightly toss salmon nuggets with coconut sugar and (spray) oil. Lightly spray the skillet and add the salmon. Sear and cook for 1 – 3 minutes, careful not to completely cook the salmon. Use tongs or your fingers to quickly flip the salmon while once in the skillet. Once the salmon has some deep, rich sear marks, reduce the heat of the skillet to low-medium and remove the salmon. Set aside.
4) Once the skillet has cooled down, pour in the ingredients for the sauce. Once the sauce begins to lightly simmer, stir IMMEDIATELY, continuously and quickly. If the skillet is too hot, simply take the skillet off the heat and continue stirring. Note: adding sauce to a hot skillet will result in a slimy and/or clumpy sauce.
5) Once the sauce is a nice consistency, add the salmon nuggets back to the skillet and spoon the sauce over the nuggets and allow the heat of the sauce to cook the salmon the rest of the way.
6) Garnish the salmon with green onion and sesame seeds.

“Sun Burn”
5 Rounds:
Row 400 Meters
Run 400 Meters

Tomorrow’s Forecast:
Friday’s workout calls for goat day.

Box Brief:
Apollo Games is on Saturday!!!!

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Throwback of the Week:
Throwback to that one time every single person in class had Apollo swag on.